Comparing Nutrients in 5 ounces Corn Bran VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Corn Bran	9%	2%	89%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	11% 318kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	14.2% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	83.8% 109g	130g per day for Men 19-50 years
Sugars	0% 0g	1.25% 0.91g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	295% 112g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	21% 12g	17.5% 9.82g	56g per day for Men 19-50 years

Vitamins

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.4% 5.67μg	8.86% 35.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn Bran	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	36.2% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	49.4% 3.95mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	28.3% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.6% 102mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	42.5% 23.4μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.18% 6.68g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Corn Bran vs Whole Yellow Corn Flour:

• Crude Corn Bran has 1.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 2.8 times more Vitamin A, 24.6 times more Vitamin B1, 2.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Vitamin B5 and Vitamin E per 5 oz.
• Both Crude Corn Bran as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Corn Bran vs Whole Yellow Corn Flour:

• Crude Corn Bran has 6 times more Calcium than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.5 times more Magnesium, 3.3 times more Manganese, 3.8 times more Phosphorus and 7.2 times more Potassium than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Copper, Iron, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crude Corn Bran has 10.8 times more Fiber and 1.2 times more Protein than Whole-grain Yellow Corn Flour.
• While Whole-grain Yellow Corn Flour contains 1.6 times more Energy, 4.2 times more Fat, 4.2 times more Saturated Fat, 4.1 times more Omega 3 and 4.2 times more Omega 6 than Crude Corn Bran.
• Both Crude Corn Bran and Whole-grain Yellow Corn Flour have similar amounts of Carbohydrate per 5 oz.
• Both Crude Corn Bran as well as Whole-grain Yellow Corn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.